Pulse Up
Description
The pulse-up (hip thrust or reverse crunch pulse) lies on the back with legs extended vertically and performs small hip lifts — pulsing the hips upward to push the feet toward the ceiling. It isolates the lower abs through a small but intense range of motion.
Equipment Required
Pulse Up Instructions
- Lie on your back. Extend both legs straight up toward the ceiling, perpendicular to the floor.
- Arms at your sides, palms down for stability.
- Press your lower back into the floor.
- Lift your hips 2 to 3 inches off the floor by contracting your lower abs — push your feet toward the ceiling.
- Lower your hips back to the floor.
- Continue pulsing. The movement is small but intense.
- Keep legs vertical throughout — do not let them swing.
- Aim for 15 to 25 pulses per set.
Pulse Up Form & Visual
Pulse Up Benefits
- Isolates the lower abs effectively
- Small range of motion with high intensity
- No equipment needed
- Builds lower ab strength
- Useful finisher exercise
- Develops hip curl mechanics
Pulse Up Muscles Worked
- Rectus abdominis (lower)
- Hip flexors
- Obliques (slight)
Pulse Up Variations & Alternatives
- Reverse Crunch
- Lying Leg Raise
- Hanging Leg Raise
- Weighted Pulse-Up
- Candlestick
